Warm up your body. Do cardio activities, like going for a run or taking a dance class for at least 15 minutes before you begin to stretch. Stretching your muscles when they are not warmed up may cause injury to your muscles and joints.
Start with dynamic stretches, or stretches that you perform while moving. Dynamic stretches increase flexibility and range of motion without putting too much stress on the joints. Stretch the hamstrings and glutes with the dynamic exercise, the straight-leg march. Flex your right foot and kick your leg directly in front of you with your knees straight. At the same time, reach your left arm out to meet your right toes. Return to the starting position and repeat with the opposite arm and leg. Repeat six times.
Practice stretches that use gravity to stretch your hamstrings. Lie down on your back and lift your legs up to the ceiling with your knees straight. Lower both legs slowly into a "V" shape until you have reached a comfortable position. Hold this position for 30 seconds, then release.
Lower yourself into a split gradually. If you're only able to lower yourself halfway, don't be discouraged. Keep up your stretching routine at least twice a week to maintain your flexibility and improve your progress.
Practice yoga or tai chi to improve flexibility for other sports, like dance and cheerleading. Yoga and tai chi are relaxing ways to strengthen your muscles and improve your range of motion. Start the routine slowly and increase your speed as the flexibility exercises become easier.